Recommended Dietary Intakes | A Healthy Diet | Benefits of A Healthy Diet
Nutrition not only affects our physical appearance it affects our health. For example, an individual can maintain a very healthy weight yet suffer from high blood pressure, clogged arteries and high cholesterol due to the intake of poor quality food.
Nutrition’s effect on health is not as visible as its effect on body weight, however, it is just as important. The human body is only what we make of it. When properly nourished it will perform well and when deprived of nutrients it will perform less efficiently. Your diet can affect your risk for developing certain diseases, such as cancer and heart disease, and is important in treating diseases such as diabetes and high blood pressure. Following a well balanced diet serves as preventative maintenance and/or disease management.
Recommended Dietary Intakes
Click on the following links to see how much your body requires on a daily basis.
- Macronutrients - include protein, carbohydrates and fat which are used as energy.
- Micronutrients - include all vitamins and minerals needed to support the human body.
vitamins:
minerals: - Water & Electrolytes - an essential part of the diet used to regulate body temperature, digestion, excretion and many other functions.
A Healthy Diet
The expression “healthy diet” means different things to different people. Let’s clear up the definition to avoid confusion. A healthy diet includes:
- Variety, Balance & Moderation - There is no secret to healthy eating. Be sure to eat a variety of foods, balance your intake of carbohydrates, protein, and fat, and eat all food in moderation.
- Low Fat - Choose foods that are naturally low in fat containing 3 grams or less per serving. Avoid adding a lot of saturated fat to your food like butter, sour cream and gravy; instead use dry seasonings to add flavor like garlic, dill or oregano. Choose skim or 1% milk and remove the skin off meat prior to cooking. Also, try low-fat salad dressing.
- High Fiber - Bread, cereal, legumes, fruits and vegetables provide the fiber needed to meet daily requirements. Adults require between 20 to 35 grams per day.
- Low Sodium - reducing the amount of sodium in your diet decreases your risk for high blood pressure. Use the following list to see how you can start reducing your salt intake.
- Reduce Processed Foods - Fresh is best when it comes to your health. Processed foods are typically located in the middle isles at the grocery store. They typically contain high amounts of fat and sodium. Start shopping the outer parameters of the grocery store today! Fresh and frozen foods will help improve your diet immediately. (Frozen foods do not mean frozen pizza, frozen dinners, etc.)
- Dine Out Less - Restaurant food is also high in fat and sodium. Let’s not forget portion control. A restaurant portion size is typically three times greater than a single serving. Those who dine out frequently lose control of their food intake (quality and composition) and are more likely to consume a high-fat diet. Dine out no more than three times per week including breakfast, lunch and dinner.
- Calorie Control - Weight control comes from calorie control. Seek professional help to determine the number of calories your body needs then make adjustments. If you start to gain weight, cut back on your portions, move a little more or start writing things down to see exactly what you eat throughout the day. If that doesn’t work, consult your physician.
Benefits of A Healthy Diet
- Increased energy
- Stronger muscles and bone structure
- Prevention and treatment of certain diseases
- Improved overall well-being
- Staying fit, managing your weight
- Meeting your nutritional needs
Source: Wendy Pastuszynki, MS, RD, Program Coordinator, Health Risk Reduction; Steven Goldberg, MD, Medical Director